﻿With term 1 done we move onto bigger and better things. That's right, its time to work on some school gym extensions. We are looking to demolish the wall and put up a few bits and pieces such as Stationary equipment, New floors and more.

I will need your help to get things done. When will removal of equipment begin? The first Monday 11th of April during school holidays starting at 10 am. The construction will start on the Monday 18th of April at 10 am in the second week of the school holidays.

If you can help that will be awesome, either, both does not matter. If you are planning to come you must bring a friend for safety and protection. DO NOT come alone!

﻿Sourced:﻿So i've showcased some work of Alan Thrall's before. I like his stuff just like i enjoy others philosophy with exercise and movement. It is good to understand the science behind ideas and also the ideas that lead to the evidence of science. Alan seems to keep it real and to keep it truthful...

Alan Thrall is the owner of Untamed Strength. His love for strength training started at a very young age and his unquenchable desire to always learn more has lead him to pursue his passion of helping others experience the fulfilment of getting stronger inside the gym and in their day to day lives.Sourced: http://www.trainuntamed.com/about-us/alan-thrall/

Click the button below to look at some good resources Alan has or just watch his videos on Youtube below. ENJOY!

BENEFITS﻿The tricep dip is excellent for strengthening the upper body and giving you defined muscle tone of the tricepsIt can be performed simply at home of a bench, chair or step and can also be performed on specialist equipment such as rings in a gym.

Bending over and pulling a weight off the floor ranks as one of the biggest testosterone-builders on the planet. Not only will it help to plant more muscle virtually everywhere on the body, it also helps to build grip and core strength, two huge benefits for nearly every lifter.

The deadlift emphasises hip extension, making it crucial for developing the hamstrings and glutes and building lower body strength for jumping and athletic endeavours.

A Sumo Deadlift is a much more technical lift than the conventional deadlift and it takes time to learn it. As the name implies, the sumo deadlift forces lifters to assume a wide stance bringing them closer to the ground and allowing them to keep their torso up taller. The sumo stance is a powerful exercise to help develop your hips and entire posterior chain.

The sumo deadlift doesn't require as much ankle or thoracic spine mobility, so those with poor mobility who can't get in the proper position for conventional deadlifts can often pull sumo without any problem.Sources:https://www.t-nation.com/training/6-tips-to-master-the-sumo-deadlifthttp://www.mensfitness.com/training/build-muscle/exercise-face-off-traditional-deadlift-vs-sumo-deadlift

BENEFIT #1: IMPROVE BALANCE & STABILITYTraining for the pistol squat is going to improve your stability and balance. The pistol squat is a unilateral movement and requires more balance than a regular two-legged squat.

BENEFIT #2: INCREASE MOBILITYTraining for the pistol squat is going to help you increase your lower body mobility. This is going to have a positive effect in every lower body movements you are performing.

BENEFIT #3: BUILD RESILIENT LEGSPerforming a pistol squat requires that you go into extreme ranges of motion and sometimes you are going to get slightly out of alignment. As a result, training with pistol squats is going to help you build more resilient legs. This is one of the main reasons you will have to be careful with the progressions too.

BENEFIT #4: TRAINING EVERYWHERELike most calisthenics exercises, the pistol squat is a movement that you can perform everywhere without the need for equipment.So, if you need to travel and don’t have access to weights, you can easily train with pistol squats.

Click the button below or go to source link to find DIY tips and key learning areas for the squat...Sourced: http://ashotofadrenaline.net/pistol-squat/

​﻿John is a 15-year-old football player who is constantly tired and lacks the drive and energy needed to perform at the highest level. He’s also not getting enough rest and the quality of his diet has been inconsistent, as well as the times of day he chooses to eat. John is looking for a boost and asks his mom to take him to the local supplement store to look for a product that can meet his needs. They inform the supplement store clerk of John’s significant medical history which includes 4 catheter ablation surgeries to correct an abnormal heart beat. John has a condition called super ventricular tachycardia (a rapid heart rhythm originating at or above the atrioventricular node). After discussing his medical history with the supplement store clerk, John is advised to take a product that contains a combination of 3 stimulants (caffeine, bitter orange, and guarana – found in many energy drinks).

Supplement Use in High School Athletes

High school athletic programs, especially football, are bigger than ever and athletes are looking to gain any potential edge to win a state championship or earn a college scholarship. Research from the Taylor Hooton Foundation indicates 35% of middle school and high school athletes are using protein supplements. What’s more alarming is that 5.9% of male high school athletes and 4.6% of female high school athletes are using anabolic steroids to gain a competitive edge. Furthermore, popular over-the-counter supplements like pre-workout boosters (i.e Cellucor C4, NO-XPLODE, etc) which contain high doses of caffeine and stimulants that are banned by the NFL, fill the locker rooms of many high school programs.

In 2007, the LHSAA conducted a study on 25,000 high school athletes in Louisiana on dietary supplements. The primary reasons athletes turned to supplements were to gain mass and weight, get stronger, reduce body fat, and have more energy. Without examining their current dietary habits, they felt a supplement was the answer to their performance issues. What should concern you isn’t why athletes take supplements, but the source of their information on supplements. The research indicated the most influential people who recommend supplements are the coach, teammate, or a friend.​Without understanding why, the primary reason high school athletes are turning to supplements is they are under-fueled to meet the amount of energy and calories they burn. A few changes to their current eating habits would lead to muscle growth, fat loss, improved strength, and faster recovery.

Pullups and chinups are one of the hallmarks of an advanced strength athlete. The pullup builds grip strength in its entirety because the fingers, hands and forearms are all used. Pullups also develop the biceps, triceps and shoulders, giving you powerful strength and superior muscularity. Muscles throughout the entire back are bombarded with enough stress to make them grow stronger, especially the latissimus dorsi and trapezius. Additionally, your abdominal muscles are given a good workout due to the stabilization needed through the entire core.

Take a look at monkeys and apes in the wild. They're in far better shape than human beings. They have greater endurance and flexibility, and they possess far superior strength. The exercises that resemble what these primates do most are pullups (and chinups).Monkeys and apes that climb trees for a living work with their own bodyweight. They don't lift weights or use machines. And so, is it any wonder that a 60 pound chimpanzee has triple the strength of an athletic male - while a gorilla has the strength of 10 Olympic weight lifters?

A PULL UP is when your hands are facing away from you. This will work your back and biceps.

A CHIN UP is when your hands are facing towards you. Although this also works your back, it has more emphasis on your biceps.

Grab a bar with a grip slightly wider than shoulder width, with your hands facing away from you. Hang all the way down. Pull yourself up until your chin is above the bar. Slight pause Lower yourself all the way back down. Go up, and really concentrate on isolating your back and biceps. Don’t swing!​Once you can do a single pull up, work on doing them in sets. Do one pull up, then wait a minute or two and do another one. Then wait a few more minutes and do another one. A few days later, try to do two in a row, and do a few sets of two. You need to start somewhere, but as soon as you can do one, you can find a way to do two. After that, find a way to do three, and so on. Remember, don’t cheat yourself by only going halfway down and not going all the way up. Straighten your arms out at the bottom, and get your chin over the bar!

﻿You might think you’re all muscle but about two-thirds of your body is made up of water. Water helps keep your body’s temperature stable, it carries nutrients and oxygen to cells, cushions joints, protects organs and tissues and removes wastes.

You lose water from your body through sweating, breathing, urine and faeces. Being properly hydrated helps your body function at its best. Dehydration – not having enough fluid in your body – can cause headaches, fatigue, crankiness and poor concentration. It also affects your sports performance.

To stay properly hydrated, you need to give your body a certain amount of fluids every day. This includes water, milk and other drinks.

You need to drink more on hot days or if you’re exercising. Make sure you drink plenty of water before, during and after physical activity to put back what you lose through sweat. We often don’t feel thirsty even when we’re dehydrated, so it’s a good idea to drink water regularly even if you aren’t thirsty.

Water and low fat milk are the best drinks for you. They quench your thirst without giving you all the sugar and additives found in fruit drinks and juices, soft drinks, sports drinks and flavoured mineral waters.

Here’s a fact: a 250ml glass of apple juice or cola contains the equivalent of six teaspoons of sugar. Drinking just one can of soft drink every day adds up to 18 kilograms of sugar in a year!​Drinking water also helps rinse your mouth and prevent tooth decay. Most tap water contains fluoride which helps develop strong teeth. On top of that, tap water is inexpensive compared to all other drinks.

Mastery of the body is where true strength and control lye. Not lifting a heavy weight in a once off effort. Focus on movement patterns rather than muscle groups. If you go wild for a few hours a week crawling, climbing, jumping and fighting you'll burn more calories and injury-proof your body. You’ll get the results you’re after and it is so much fun. Training doesn’t have to be an endless grind! Learn to experiment with different moves, to play with a variety of exercise toys and to move in new and exciting ways every day.

If you train at a gym, avoid machines. Your body is a machine, so push it, challenge it! As an alternative, jog to a local park, enjoy the sunshine and fresh air, spend an hour on your feet, never sitting down but instead doing advanced movement patterns like one-legged pistol squats and kettlebell swings (which together constitute perfect posture-correction exercises for lordosis) and by the end of it you’ve trained your whole body naturally and you’ve improved your quality of movement. Now that is a functional workout.

Of course, if you’re in the gym you can still train like an animal, simply avoid machines, learn to use functional tools like kettlebells and Roman Rings and master your own body weight. Long before you go playing with t dumbbells you should really be practicing your own total body integration moves. Want biceps? Think pull-ups not curls. Training the lower body? The leg extension isn't your best friend here, it’s jump squats and kettlebell swings and lunge variations.Source: http://www.theurbanjunglegym.com/#!Isolation-exercises-are-for-robots-youre-an-animal-so-you-should-train-like-one/clfr/55839e620cf2a5839d8f6f31